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Training Log Archive: Wyatt

In the 7 days ending May 11, 2014:

activity # timemileskm+m
  Running10 6:17:49 36.46(10:22) 58.68(6:26) 1300
  Orienteering1 1:51:32 9.08(12:17) 14.61(7:38) 414
  Total10 8:09:21 45.55(10:45) 73.3(6:41) 1714
  [1-5]10 8:08:16

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MoTuWeThFrSaSu

Sunday May 11, 2014 #

Event: 36th Annual Billygoat Run
 
Event: DVOA Norristown Farm Park
 
9 AM

Running warm up/down 9:40 intensity: (9:20 @2) + (20 @3) 1.21 km (8:00 / km) +36m 6:58 / km
ahr:136 max:151 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 5:56 intensity: (5:00 @2) + (42 @3) + (14 @4) 0.67 km (8:55 / km) +47m 6:36 / km
ahr:140 max:161 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:51:32 intensity: (1:05 @0) + (1:13 @1) + (4:13 @2) + (14:31 @3) + (1:30:30 @4) 14.61 km (7:38 / km) +414m 6:41 / km
ahr:163 max:175 shoes: O-Icebug - Blk Spirit II OLX 2

BG. Sloppy start following the local (Ian Smith) on a crazy fast, not great direction right out of the start.

Climbed back up the pack to reel in Will H. by #1, and had him in sight till I took a bit too around route to 4. Saw him ~45 sec ahead on a dog leg at 10, had a fine next leg alone, still less than 1 minute back but never saw him or Ian. Then got sloppy (not for the first or last time...) on 12, to the point where I decided to use my skip a bit more strategically than intend - which worked out well as it pulled me back up to 3rd (2nd but Will hadn't skipped yet), but then Ethan stayed strong as I fought hard on his heels all the way to the end.

Lots of places where sloppiness could've been avoided - and/or a better night's sleep closer by might of helped physically - could've been the difference between 3rd and 1st.

Billygoat - Splits

Saturday May 10, 2014 #

Running 40:00 intensity: (20:00 @1) + (20:00 @2) 4.2 km (9:31 / km) +30m 9:12 / km
shoes: R-NB 481 Gray/Orange 3

Paoli Battlefield, Ingress w/AJ (and Oriana, patiently at first, with Multi)
2 PM

Running 9:57 intensity: (4:49 @1) + (5:08 @2) 1.18 km (8:24 / km) +76m 6:22 / km
shoes: R-NB 481 Gray/Orange 3

Running 6:26 intensity: (3:29 @1) + (2:57 @2) 0.89 km (7:12 / km) +108m 4:29 / km
ahr:122 max:136 shoes: R-NB 481 Gray/Orange 3

Friday May 9, 2014 #

12 PM

Running 7:19 [2] 1.0 km (7:19 / km) +9m 7:00 / km
shoes: R-NB 481 Gray/Orange 3

1 PM

Running 42:14 intensity: (28:20 @1) + (13:54 @2) 6.42 km (6:35 / km) +56m 6:18 / km
ahr:112 max:134 shoes: R-NB 481 Gray/Orange 3

Thursday May 8, 2014 #

8 AM

Running warm up/down 3:53 intensity: (43 @1) + (3:10 @2) 0.56 km (6:54 / km)
shoes: R-NB 481 Gray/Orange 3

Running tempo 36:06 [4] 6.23 km (5:48 / km) +459m 4:14 / km
shoes: R-NB 481 Gray/Orange 3

Tempo run @ Rancho, PowerlinesUp - faster than Syd's long standing course record again. Can't find my run from a few months ago though, where I also beat Syd's time... I think that was faster...

Running warm up/down 44:07 [2] 7.79 km (5:40 / km) +28m 5:34 / km
shoes: R-NB 481 Gray/Orange 3


PowerPoles - Splits

Wednesday May 7, 2014 #

9 PM

Running 31:00 intensity: (7:00 @1) + (24:00 @2) 4.55 km (6:49 / km) +13m 6:43 / km
shoes: R-NB 481 Gray/Orange 3

Tuesday May 6, 2014 #

10 AM

Running 40:56 intensity: (5:01 @1) + (35:55 @2) 6.92 km (5:55 / km) +26m 5:48 / km
shoes: R-NB 481 Gray/Orange 3

8 PM

Running intervals 1:07:30 intensity: (42:45 @1) + (24:45 @4) 11.71 km (5:46 / km) +397m 4:56 / km
shoes: R-NB 481 Gray/Orange 3

Monday May 5, 2014 #

8 PM

Running 2:45 intensity: (1:22 @1) + (1:23 @2) 0.34 km (7:58 / km) +1m 7:51 / km
shoes: R-NB 481 Gray/Orange 3

Running 30:00 intensity: (5:00 @1) + (25:00 @2) 5.0 km (6:00 / km) +14m 5:55 / km
shoes: R-NB 481 Gray/Orange 3

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